Group Fitness
Thursday 13 February 2020
Atherton&Cairns WOD
Friday 14 February 2020
COMPTRAIN MINDSET
“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene
It is very common for us to await the “right time”.
The right time to start.
The right time to change jobs.
The right time to have that uncomfortable conversation.
We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go *right*. To learn how to dance in the rain.
Hands up if you’re a dance in the rain kind of person.
Upper Body
1. PUPPY POSE: 1 MINUTE
2. SHOULDER TO FLOOR: 1 MINUTE EACH SIDE
3. WRIST STRETCHES: 1 MINUTE
Lower Body
1. COUCH STRETCH: 2 MINUTES EACH SIDE
2. PIGEON POSE: 2 MINUTES EACH SIDE
3. BUTTERFLY: 90 SECONDS
4. PIKE: 1 MINUTE
5. STRADDLE: 1 MINUTE
6. KNEELING SPLIT: 1 MINUTE
Optional Active Recovery
AMRAP 20:
15 Calorie Machine
30 Russian Kettlebell Swings (53/35)
60 Second Hollow Hold (Accumulated)
15 Calorie Machine
30 Russian Kettlebell Swings (53/35)
60 Second Hollow Hold (Accumulated)
KILOS:
24/16
STIMULUS
- This Optional Active Recovery piece is not for time, rather it’s intended to just move around and break a sweat
- Complete 15 calories on a machine of your choice
- Russian Kettlebell swings finish with arms parallel to the ground
- Choose a weight you can complete in 2-3 sets
- The 60 seconds in a hollow hold is accumulated time – it does not have to be completed unbroken
MOVEMENT VIDEOS
Hollow Hold: Video